Group Calisthenics
4 Rounds for Time:
50 Dubs
20 GH Sit-ups
20 Alt. DB Snatch (50/35)
1 Lap Around Box DB Waiters Carry (50/35)
EMOM 10 @ 75%
3:00 Chinese Plank
100 Dubs or 3 Min Practice
X3
10 Bar Kips
10 Slam Balls
10 Inch Worm
FOR TIME:
40 Cal Bike
40 Pull-ups
30 Cal Row
30 C2B Pull-ups
20 Cal Ski
20 Bar Muscle-ups
5×3 @ 75%
200′ Roving Planks
Bike :90
X3 w/barbell
5 Toe Touch
5 Hang Cleans
5 Front Squats
5 Split Jerks
Est. Heavy Single in 20 min.
5 Deadlifts
3 Hang Cleans (any style)
1 Shoulder to Overhead
Find Heavy Single of this Complex in 15 Min.
Rest Day
100 Hollow Rocks
100 Supermans
Ski 300m
X3
10 GH Hip Extensions
10 Squat Jumps
10 Broad Jumps
Vested (20/14)
AMRAP in 12 Min after 1 Mile Run:
4 Alternating Pistols
4 Box Jump Overs (24/20)
Rest 6:00
Then
Max Effort 1-Mile Run
AMRAP in 12 Min after 1 Mile Run:
4 Air Squats
4 Box Jumps (30/24)
EOMOM 10 touch n go working up to a heavy double.
AMRAP in 3 Min:
GH Sit-ups
Run 400m
X3
10 Ring Row
10 Groiners
10 KBS
STAIRWAY TO HEAVEN
For Time:
3/2 -3/2-3/2
Legless Rope Climb/Rope Climb
15-12-9
Devil’s Press (50/35)
5×2 as heavy as possible across.
100 Sledge to Tire Strikes (50 per side)
